Introduction

Romanian Green Pea Stew, known as Mâncare de Mazăre, is a comforting, wholesome dish made with sweet green peas simmered in a rich tomato and herb sauce. Every spoonful offers tender vegetables, aromatic seasonings, and naturally sweet peas that create a simple yet satisfying meal inspired by traditional Romanian home cooking.

This healthier version is made with fresh vegetables, protein-rich peas, and light ingredients, making it an excellent option for those searching for high-protein vegetarian recipes, healthy Romanian recipes, and low-carb comfort meals. Whether served as a main course or alongside grilled protein, it’s an easy recipe perfect for family dinners and weekly meal prep.

Can This Romanian Green Pea Stew Support Weight Loss Goals?

Yes. Green peas provide a combination of plant-based protein and dietary fiber that helps promote fullness between meals. The stew is prepared with vegetables, herbs, and a light tomato sauce instead of heavy cream or butter, making it naturally lower in calories while remaining satisfying. Pairing it with a lean protein or enjoying it on its own can fit well into a balanced, calorie-conscious eating pattern. Individual results depend on overall diet and lifestyle.

Does Romanian Green Pea Stew Fit a High-Protein Lifestyle?

Yes. Green peas naturally contain more protein than many vegetables, making this stew a good option for a plant-based, high-protein eating plan. Tomatoes, onions, carrots, and herbs add nutrients without significantly increasing net carbs. While not extremely low in carbohydrates because of the peas, it still offers a balanced combination of protein, fiber, and wholesome ingredients suitable for a healthy lifestyle.

Why This Recipe is Special

Traditional Romanian comfort food made with simple pantry ingredients.
Naturally vegetarian and easy to make completely vegan.
Rich in plant-based protein and dietary fiber.
Budget-friendly and ideal for meal prep.
Light tomato sauce keeps the dish flavorful without being heavy.

My Personal Experience

The sweetness of the peas really stands out.
Combined with the tomato sauce, they create a comforting homemade flavor.
Fresh dill completely transforms the stew.
It adds the authentic Romanian aroma that makes the dish unforgettable.
The leftovers taste even better the next day.
The herbs and vegetables blend together beautifully after resting overnight.
It’s one of my favorite quick comfort meals.
Everything comes together with minimal effort while still tasting homemade.

Perfect For

This stew is perfect for weeknight dinners, healthy lunches, meal prep, vegetarian meal plans, family gatherings, cozy winter evenings, spring dinners with fresh peas, budget-friendly cooking, and serving alongside grilled chicken, fish, or plant-based protein.

Why You’ll Love This Recipe

Comforting and hearty
The tomato-based broth and tender peas create a warm, satisfying meal.
Simple everyday ingredients
Everything can be found in most grocery stores without specialty items.
Protein-rich vegetables
Green peas provide more protein than many common vegetables.
Excellent for meal prep
The stew reheats beautifully and develops even richer flavors overnight.
Authentic Romanian flavor
Fresh dill and paprika give this classic dish its signature taste.

Common Mistakes to Avoid

Overcooking the peas until they become mushy.
Adding too much liquid, resulting in a thin stew.
Skipping the tomato paste, which builds depth of flavor.
Adding fresh dill too early instead of near the end of cooking.

Required Equipment

Large saucepan or Dutch oven — distributes heat evenly for gentle simmering.
Wooden spoon — prevents vegetables from breaking apart while stirring.
Sharp chef’s knife — makes vegetable preparation quick and uniform.
Cutting board — provides safe and efficient chopping.
Measuring spoons and cups — ensure balanced seasoning and consistency.

Storage Instructions

Allow the stew to cool completely before storing.

Refrigerator: Store in airtight glass containers for up to 4 days.
Freezer: Freeze in freezer-safe containers for up to 3 months.
Reheating: Warm gently on the stovetop over low heat or microwave until hot.
The stew maintains its protein content and flavor well after reheating.

Recipe Details

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Total Time: 50 minutes

Servings: 6

Best Season for This Recipe: All Season

Total Calories (Per Serving): Approximately 220 calories

Description

Romanian Green Pea Stew is a comforting combination of sweet peas, tender vegetables, and a rich tomato sauce infused with fragrant herbs. This traditional Romanian favorite is wholesome, satisfying, and naturally high in plant-based protein. It’s an easy one-pot meal that’s perfect for busy weeknights or meal prep.

📝 Ingredients

2 tablespoons olive oil
1 medium onion, finely chopped
2 medium carrots, diced
3 cloves garlic, minced
4 cups (600 g) green peas (fresh or frozen; frozen require no thawing)
2 tablespoons tomato paste
1 can (14 oz/400 g) diced tomatoes
2 cups low-sodium vegetable broth
1 teaspoon sweet paprika
½ teaspoon dried thyme
1 bay leaf
½ teaspoon black pepper
¾ teaspoon salt (adjust to taste)
2 tablespoons chopped fresh dill (added at the end for best flavor)
1 tablespoon chopped fresh parsley

Directions

Heat the olive oil in a large saucepan over medium heat for 1 minute.
Add the onion and carrots. Cook for 6–7 minutes, stirring occasionally, until softened and lightly golden.
Stir in the garlic and cook for 30 seconds until fragrant.
Mix in the tomato paste and paprika, cooking for 2 minutes until the paste darkens slightly.
Add the diced tomatoes, vegetable broth, thyme, bay leaf, salt, and pepper. Bring to a gentle simmer.
Stir in the green peas and reduce the heat to medium-low. Simmer uncovered for 15–18 minutes, until the peas are tender and the sauce has thickened slightly.
High-protein cooking tip: Avoid overcooking the peas to help preserve their texture and natural protein-rich bite.
Remove the bay leaf. Stir in the fresh dill and parsley during the final 2 minutes of cooking for maximum flavor.
Let the stew rest for 5 minutes before serving. The sauce should be thick enough to coat the peas without becoming watery.

Nutrition Facts (Per Serving – Approximate)

Calories: 220
Fats: 7 g
Cholesterol: 0 mg
Sodium: 410 mg
Potassium: 650 mg
Total Carbohydrates: 30 g
Fiber: 9 g
Net Carbs: 21 g
Sugars: 10 g
Protein: 10 g
Calcium: 60 mg

Notes

Refrigerate leftovers within two hours of cooking.
Reheat gently over low heat to keep the peas tender.
Freeze in portion-sized containers for convenient meals.
For extra protein, serve with grilled chicken, turkey, tofu, or tempeh.
Use fresh spring peas when available for the sweetest flavor.
Add a squeeze of fresh lemon juice before serving for extra brightness.
This recipe is naturally gluten-free when using gluten-free vegetable broth.

Frequently Asked Questions

1. Can I use frozen peas?
Yes, frozen peas work perfectly and do not need to be thawed before cooking.

2. Is Mâncare de Mazăre traditionally vegan?
Many traditional versions are naturally vegan, although some include meat for additional flavor.

3. Can I make this stew ahead of time?
Yes, the flavors become even richer after a day in the refrigerator.

4. Can I add extra vegetables?
Yes, potatoes, bell peppers, celery, or spinach all work well in this stew.

5. Is this recipe low carb?
Compared to many traditional stews it’s moderate in carbohydrates, but the fiber helps reduce the net carb content.

6. What can I serve with Romanian Green Pea Stew?
Serve it with crusty whole-grain bread, grilled protein, or a fresh green salad for a complete meal.

Romanian Green Pea Stew (Mâncare de Mazăre)